231128

Good evening Root Down…

3 more days to get in those step-ups.

231128

Warmup

- PVC Passthroughs

- PVC Hang Snatches

- PVC Overhead Squats

- PVC Front Rack Lunges

Strength

Every 1:30 x 5

- 2 Snatch Grip Deadlifts

- 2 Hang Snatches

- 1 Power Snatch

- 2 Overhead Squats

MetCon

For Time

21-15-9

- Hang Snatches (75/55)

- Goblet Squats (44/35)

Score will be weight used in strength and total time in MetCon. See you tomorrow. DOWORK!

Mobility

- Lunge Stretch

- Shoulder Rotations (20F/20B…slow)

- Thoracic Roll (1:00)

- Thoracic Stretch (1:00)